Tight hip muscles can cause discomfort and lead to injuries. The American Chiropractic Association explains that tightness of the external rotator muscles in the hip will limit internal rotation of the hip, shorten some of the internal rotators and decreases external hip rotation. Improving the flexibility of short and tight muscles in the hip is necessary to prevent this from happening and to strengthen the hip for long term use in daily activities. Stretching can be preformed daily and is best to do after a warm-up or cardiovascular exercise.
Kneeling Hip Stretch
This stretch is done from a kneeling position; if you have knee problems, place a towel or mat underneath the knee cap. ExRx explains that you will want to begin by lunging forward with your knee on the floor or padded surface. Then position your foot beyond the forward knee and place your hands on knee. As you straighten the hip of the rear leg, push your hips forward. Hold this stretch for 30 seconds and then repeat with opposite side.
Lying Hip Stretch
Begin this stretch by lying on your back with your buttocks at the edge of a bench or bed. You can also do this stretch while laying on a fitness mat. Gently take one knee towards your chest as far as possible. At the same time let the other leg drop down towards the floor. PhysioAdvisor recommends holding for 30 seconds and switch to the opposite side. Repeat up to four times at a mild to moderate stretch that is pain free.
Standing IT Band Stretch
The IT band, or Iliotibial Band, runs along the side of the hip and is a commonly injured muscle with sports activities, according to PT Clinic. To start this stretch, cross your right foot over in front of the left foot. Put most of your weight on your left foot. Next, try to reach your right hand overhead, then lean to your left as far as you can. Concentrate on pushing your hips out while you are reaching overhead. Pay attention that you don't twist, and that you remain straight from your trunk to your lower extremity. Hold for 30 seconds and then repeat on the other side.
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